Brown Rice
Serving size: 1 cup cooked (195g)
Why Eat Brown Rice?
Brown rice retains its bran and germ layers, providing significantly more fiber, magnesium, and B vitamins than white rice. It's a whole grain that provides sustained energy and supports digestive health through its fiber content.
Brown Rice contains 1.8x more manganese per serving than Quinoa.
At a Glance
Nutrient Fingerprint
Brown Rice's top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Manganese (% DV) vs similar Grains
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreVitamin D helps your body absorb calcium
Pro tip: Salmon + leafy greens covers both synergistically
Learn moreFolate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreVitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreB6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreNutrient Profile
Showing all tracked nutrients in Brown Rice per serving (1 cup cooked (195g)), grouped by category.
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Brown Rice
Storage & Selection Tips
How to Select
Choose long-grain for fluffy, separate grains, or short-grain for stickier, chewier texture. Look for whole grain brown rice without added colors or preservatives.
How to Store
Store uncooked brown rice in an airtight container. The oil in the bran can go rancid, so refrigerate for longer storage.
Shelf Life
Brown rice lasts 6 months at room temperature, 12-18 months refrigerated. Cooked rice keeps 4-6 days refrigerated.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Brown Rice Appears in These Nutrient Guides
Magnesium
20% DV per serving
Iron
6% DV per serving
Calcium
2% DV per serving
Zinc
11% DV per serving
Folate
2% DV per serving
Fiber
13% DV per serving
Potassium
3% DV per serving
Manganese
91% DV per serving
Phosphorus
12% DV per serving
Copper
22% DV per serving
Thiamin (Vitamin B1)
17% DV per serving
Niacin (Vitamin B3)
16% DV per serving
Pantothenic Acid (Vitamin B5)
16% DV per serving
Vitamin B6
18% DV per serving
Protein
9% DV per serving
Leucine
15% DV per serving
Isoleucine
14% DV per serving
Valine
16% DV per serving
Tryptophan
21% DV per serving
Lysine
10% DV per serving
Similar Foods (Grains)
Compare Brown Rice
See how Brown Rice stacks up against another food, nutrient by nutrient.
Brown Rice Supports These Goals
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Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.